Acid reflux is a common condition that affects many women in midlife and beyond. If acid reflux occurs frequently over a long period, it is referred to as gastro-oesophageal reflux disease (GORD). The main symptoms of acid reflux are heartburn, which is a burning sensation in the chest, and an unpleasant sour taste or food coming back up into your mouth or ‘repeating’ (regurgitation) after eating, bending or exercising. Some or all of these symptoms may be experienced, including a recurring cough, hiccups, a hoarse voice or sore throat, bloating and nausea. These symptoms can worsen following eating or when lying down or bending over.
Common Causes
Factors that can increase the likelihood of experiencing reflux:
- Food and Drink – Coffee, fizzy drinks, tomatoes, alcohol, chocolate, and fatty or spicy foods.
- Lifestyle – Smoking, stress and anxiety, eating too quickly, lying down after eating, and being overweight (which causes upward pressure from the stomach, triggering symptoms).
- Medications – Certain medications, such as anti-inflammatory painkillers (like ibuprofen), can also contribute to reflux. Always consult your doctor if you suspect your medication is contributing to your reflux symptoms.
- Medical Conditions – Stomach ulcers, hiatus hernia, and bacterial stomach infections.
For women in midlife, hormonal changes and fluctuating oestrogen levels during perimenopause and menopause can contribute to acid reflux. A study surveying 497 women aged 25–60 found that 42% of perimenopausal and 47% of menopausal participants reported gastrointestinal (GI) symptoms, particularly in the upper GI tract with menopausal women being 2.9 times more likely to experience GORD symptoms.
Tips for Dealing with Reflux
- Avoid trigger foods like coffee, fizzy drinks, tomatoes, spicy and citrus that may worsen symptoms
- Eat smaller, more frequent meals
- Avoid lying down within 3 hours of eating
- Squat to pick up objects rather than bending after meals
- Elevate the head of your bed while sleeping to keep your head and chest above your waist, helping to prevent stomach acid from rising into the oesophagus
Diet and lifestyle interventions can help relieve reflux symptoms. Contact me to book a free call to learn more about the personalised support I offer for managing acid reflux. I have completed advanced accredited training in managing reflux, both with and without prescribed medication.
If you suffer from persistent heartburn or other reflux symptoms, it’s important to consult your GP to investigate potential underlying conditions.
This article is intended as general information and not personalised or medical advice. Please consult a qualified healthcare professional before making any significant changes to your diet or lifestyle, especially if you have underlying health conditions or are taking medications.
References:
NHS (2023) ‘Heartburn and acid reflux.’ Available at: https://www.nhs.uk/conditions/heartburn-and-acid-reflux/ (Accessed 22 Nov 2024)
Nirwan, J.S. et al. (2020) Global Prevalence and Risk Factors of Gastro-oesophageal Reflux Disease (GORD): Systematic Review with Meta-analysis. Sci Rep. 2020 Apr 2;10(1):5814. doi: 10.1038/s41598-020-62795-1. PMID: 32242117; PMCID: PMC7118109.
Infantino, M. (2008) ‘The prevalence and pattern of gastroesophageal reflux symptoms in perimenopausal and menopausal women’, Journal of the American Academy of Nurse Practitioners, 20 (5), pp.266-72, doi: 10.1111/j.1745-7599.2008.00316